Thursday, July 9, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Double Unders or triple unders

2 x 10 hip extensions

Double-Unders (10 minutes of technique work)

If you can do double unders, even one-at-a-time then attempt to do them in the work out today!

Metcon (Time)

For Time

50 Double Unders

then

3 RFT

10 Deadlift @ 50%

15 Ring Dips